Will a calorie deficit help me lose weight? The three OTHER things you need to do

TikTok user tries out 420 calorie Marks and Spencer pizza

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TikTok will have you believe that a calorie deficit is the only thing you need to do to be healthy and lose weight. While it’s true that simply taking in fewer calories than you burn through regular bodily functions and exercise will result in weight loss, not all calories are the same. You need to pay attention to what you’re eating as well as how many calories it is worth. Express.co.uk chatted to F45 Sports Nutritionist Kim Bowman to find out the other three things you need to take into consideration when losing weight.

We often think of fat loss as an energy deficit.

Specifically, we repeat over and over the fact energy consumption (calories consumed) must be lower than calories utilised during a workout (calories burned) to lose weight.

The emphasis on calorie restriction for fat loss has typically been promoted through traditional dieting.

While this is true, the problem with focusing solely on food quantity is that quality nutrient consumption often gets overlooked.

Eating in a calorie deficit is important for weight loss, but so is the quality of the food you’re consuming as well as your eating habits.

Sports Nutritionist Kim said: “Less value is placed on understanding the difference between high and low-quality macronutrients.

“This can lead to a yo-yo style eating pattern, characterised by temporary weight loss and subsequent weight gain soon after.”

Understanding food quality requires both recognizing the nutrients that our body needs to optimize fat burning and avoiding those that lead to unhealthy eating habits.

Kim added: “Food quantity and training are key factors in the fat loss equation, but if sustained fat loss is the goal, it’s imperative to incorporate nutrient-dense whole foods while eliminating processed forms (in addition to portion control and regular training).

“For example, the liver plays a key role in whole-body detoxification, along with the metabolism of proteins, carbohydrates, and fats.

“Without quality nutrient consumption, the liver cannot efficiently regulate the metabolism of fat.

“We need to understand the foods we should be incorporating into or eliminating from our diets to achieve sustainable fat loss.”

The first meal of the day should include a quality protein source

Always start the day with a healthy dose of protein if your aim is to lose weight.

Kim explained: “Protein is proven to enhance the body’s fat-burning capability by contributing to feelings of fullness throughout the day.

“Additionally, research has found that incorporating quality sources of protein in the morning and throughout the day—such as egg whites, beans, or nuts—can enhance the rate at which the body burns calories.

“This metabolic boost is due to the ‘thermic effect of food,’ or a temporary boost in metabolism due to processing and storing of macronutrients.

“Protein-rich foods tend to have the greatest influence on this thermic effect. One study showed that protein had almost two times the thermic effect of carbs or fat.”

Incorporate plenty of fibre-rich foods to curb cravings

Eating in a calorie deficit is easier if you’re smart about what you eat, and filling up on fibre is one way to keep you feeling fuller and steer you away from junk food.

Kim said: “Dietary fibre found in whole foods like whole grains, veggies, and fruit is a key nutrient that provides bulk and subsistence to our meals.

“It slows digestion and increases feelings of fullness while also helping to balance blood sugar to curb cravings.

“Fiber-rich foods are digested at a slower rate compared to highly processed forms, which are stripped of their nutrients.

“Fiber intake can be increased by incorporating veggies at each meal and swapping processed snack foods for fresh fruit.”

Aim to avoid processed carbohydrates, including refined sugar

Heavily processed foods with little nutritional value (i.e. chips, crisps, pastries, and sweets) are major gut health disruptors.

Even if you find some lower-calorie versions of these junk foods that allow you to stay in a calorie deficit, you’re still making it more difficult to lose weight.

Kim said: “These foods contribute to chronic inflammation in our body over time, which can become problematic for fat loss since gut health is essential to metabolic efficiency.

“Swapping processed carbs and hydrogenated oils for whole, unprocessed quality foods is important for ensuring efficient uptake of macronutrients within the body.

“Not only do whole foods contain plenty of dietary fibre for appetite control, but they are rich in antioxidants (vitamins and minerals) which help to lower inflammation and optimize fat burning capability within the body.”

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